The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Mediterranean-style Falafels with Courgette & Tahini Salad
A vibrant Mediterranean-inspired bowl packed with flavor. Golden falafels sit atop fluffy quinoa with tenderstem broccoli, peppery rocket, and tangy pickled courgette. Finished with a rich sundried tomato tahini dressing and a squeeze of lemon for a fresh, zesty kick.
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 9 mediterranean falafel with chickpeas, garlic and basil (Chickpeas (54%) (Water, Chickpeas), Onion (16%), Rapeseed Oil, Potato Flake, Spinach, Garlic Puree (2%) (Water, Garlic Granules), Parsley, Coriander, Lemon Juice Concentrate, Ground Coriander, Basil, Salt, Raising Agent (Sodium Bicarbonate), Golden Linseed, Ground Cumin, Ground Black Pepper, Dried Oregano.)
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 80g quinoa (Quinoa 100%)
- 90g Tenderstem broccoli
- 20g rocket
- 1 onion
- 1 garlic clove
- 2 tsp pumpkin seeds
- 1 courgette
- 1 tbsp tahini (Sesame)
- 1 unwaxed lemon
- 1 handful of fresh mint
Nutritional Information
Calories: 658
Protein: 21g
Carbs: 63g
Fat: 36g
Ingredients
- 9 mediterranean falafel with chickpeas, garlic and basil (use half) (Chickpeas (54%) (Water, Chickpeas), Onion (16%), Rapeseed Oil, Potato Flake, Spinach, Garlic Puree (2%) (Water, Garlic Granules), Parsley, Coriander, Lemon Juice Concentrate, Ground Coriander, Basil, Salt, Raising Agent (Sodium Bicarbonate), Golden Linseed, Ground Cumin, Ground Black Pepper, Dried Oregano.)
- 1 onion (use half)
- 80g quinoa (use half) (Quinoa 100%)
- 1 garlic clove (use half)
- 1 handful of fresh mint (use half)
- 1 unwaxed lemon (use half)
- 1 courgette (use half)
- 2 tsp pumpkin seeds (use half)
- 20g rocket (use half)
- 1 tbsp tahini (use half) (Sesame)
- 90g Tenderstem broccoli (use half)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
Nutritional Information
Calories: 658
Protein: 21g
Carbs: 63g
Fat: 36g
Mediterranean-style Falafels with Courgette & Tahini Salad
A vibrant Mediterranean-inspired bowl packed with flavor. Golden falafels sit atop fluffy quinoa with tenderstem broccoli, peppery rocket, and tangy pickled courgette. Finished with a rich sundried tomato tahini dressing and a squeeze of lemon for a fresh, zesty kick.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a large bowl, a small bowl, a sieve, a grater, a peeler & a measuring jug
Roast the veg
- Cut the onion into 1cm thick wedges. Trim the broccoli and cut into thirds
- Place both onto the lined baking tray, drizzle with 1 tsp oil and season with salt and pepper. Roast for 10 mins
Meanwhile, cook the quinoa
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain
Pickle the courgette
- Peel the courgette into ribbons. Halve the lemon
- In the large bowl, mix together the courgette ribbons with the juice from the lemon (or to taste) and a pinch of salt. Leave to pickle
Add the falafels & make the dressing
- After 10 mins of roasting, add the falafels to the baking tray and roast for a further 5 mins, until the veg is golden and the falafels are warmed through
- Meanwhile, finely grate the garlic. Pick the mint leaves from the stalks and finely chop
- In the small bowl, combine the tahini, sundried tomato paste, garlic and 50ml water (25ml for one person). Season generously with salt and pepper
Assemble the salad & plate up
- Add the roasted veg, quinoa, rocket, half the dressing, the mint and 1 tbsp oil to the courgette bowl. Mix well and season with salt and pepper
- Share the salad between bowls. Top with the falafels and remaining dressing. Garnish with the pumpkin seeds
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